Monday, October 29

Team, Announcing our newest cycle - "Grindstone". Day 1 is upon us. **"Grindstone"** October 29 – December 21 (8 Weeks) A Grindstone isn’t a sexy piece of equipment. It’s a thick stone that is used to shape… weaponry. In order to create the tip of the spear, the razor-edged bladed of a sword, we must first create this grindstone. Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy. But that’s what we want – we never liked easy. We choose the hard path, for we know what destination it brings us to. Our focus in "Grindstone" – Stamina. In the recent months, we focused on building our foundational base through heavier percentage lifting, on both Olympic lifts and our squats. We’re going to shift gears some now. Towards repetition capacity, known as, stamina. It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it. In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time. With our foundational base built from our previous cycle, our aim in "Grindstone" is to turn that strength into useable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load. Inside this cycle, we’ll see an emphasis on barbell cycling. Barbell cycling, in the squatting sense, Olympic sense, and simple slow-lift sense. But as we know, and love… simple isn’t easy. Yet simple, is rewarding. ------------- ACTIVATION Alternating EMOM x 10 (2 Rounds) Minute 1 – :50s Row Minute 2 – 2 Spiderman and Reach, each side + 5 Pushups Minute 3 – :50s Bike Minute 4 – 10 Dowel Overhead Squats Minute 5 – 15 Russian Kettlebell Swings (50/35) Snatch Barbell Warmup (empty barbell) 2 Sets: 3 Good Mornings 3 Back Squats 3 Snatch Grip Presses (behind the neck) 3 Stiff Legged

Snatch Complex (5 x 4)

5 Sets of the Complex: 1 Power Snatch 1 Overhead Squat 1 Snatch Balance 1 Hang Squat Snatch

Stamina Squat (Emom 12)

Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

*Both* lifts are performed with the same load: 55% of our estimated 1RM Front squat. -Score last equal set in weight

Blitz (Time)

5 Rounds: 20/14 Calorie Row 10 Power Clean and Jerks (115/80) Rx+ 135/95

---------------- "I do not want to waste any time. And if you are not working on important things, you are wasting time." – Dean Kamen Imagine generalizing our lives into two categories: Urgent things, and important things. Urgent things are responding to text messages, emails, and putting out small fires throughout the day at work, home, and everywhere in between. Important things are starting the journey we’re been putting off for 5 years. Time is absolutely escaping us. We know we have limited time here. But too often, our actions don’t fall in line with that understanding. We get distracted by the things that truly aren’t important. And at the end of a day, we may find ourselves questioning, "what the hell did I do today? What did I actually accomplish?". Not a single person here hasn’t had that feeling. It’s good of us to recognize that we naturally default to the "urgent" things. They create the illusion of being more pressing, or worse, more "important". But we know that’s not the case. Yet, we still allow ourselves to fall victim to the habit. The truth is that the above won’t change on its own. We have to work hard… very, very hard… to put the important things first. But if we can cultivate that ability, to put first things first, every day will have purpose. Let’s make that our aim.

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